"Li-antidepressants" tse monate: Lijo tse 10 tse nang le tryptophan

Tryptophan ke e 'ngoe ea li-amino acid tse robeli tsa bohlokoa. E tšoana le libeso bakeng sa 'mele ea rōna. Empa 'mele oa motho ha o hlahise tryptophan: re e fumana feela ka lijo. Ha ho se na tryptophan e lekaneng, re ba le lethargic, re teneha ebile re ferekane, re kula khafetsa le ho robala hanyane.

'Nete ke hore ntho ena "e ikarabella" bakeng sa motsoako oa serotonin, eo hangata e bitsoang hormone ea maikutlo a monate. Ts'ebetsong ea metabolism, e hlahisa melatonin, e tsejoang e le "hormone ea boroko", le asiti ea nicotinic, vithamine B3, e bohlokoa haholo bakeng sa tsamaiso ea mali.

Hobaneng ho hlokahala tryptophan?

Liphuputso li bontša hore tryptophan e na le phello e ntle ho:

• ho hanyetsa khatello ea kelello le ho leka-lekana kelellong;
• bokhoni ba ho tsepamisa maikutlo le ho ithuta;
• memori ya pono le tshebetso;
• bokgoni ba ho laola maikutlo.

Litsebi tse ling li hlokomela hore amino acid ena e imolla lefu la pele ho ho ilela khoeli le ho fokotsa khatello ea kelello ea ho khaotsa ho tsuba.

Synthetic tryptophan ka li-capsules le matlapa a sebelisetsoa ho tepella maikutlong, mathata a ho tšoenyeha le mathata a ho robala.

Empa u se ke ua potlakela ho ipehela moriana ona oa mohlolo: sena se lokela ho etsoa ke ngaka. Empa ho na le lijo tse nang le tryptophan tse ka ekeletsoang ho rcion.

Lijo tse nang le tryptophan e ngata

1. Lebese

Lebese la polasi kaofela (mafura a tsoang ho 3,2%) ke mohloli o ruileng ka ho fetisisa oa tryptophan. E seng ka tlase ho eona ka lebese le tloaelehileng le rekiloeng ka lebenkeleng.

2. Mahe

Ka ho khetheha, makhooa a mahe. Empa ha ho hlokahale ho arola li-yolks ho hang: ja mahe ka tsela eo ue ratang: mahe a phehiloeng kapa a phehiloeng ka thata, mahe a poached, mahe a halikiloeng kapa mahe a halikiloeng ho bona.

3. Cheese e thata

Motho ea tšoereng rekoto ea palo ea tryptophan ke chisi ea Italy ea Parmesan. Empa li-cheese tse ling tse thata le tse thata li ka kenyelletsoa ka mokhoa o sireletsehileng lijong tse khahlanong le khatello ea kelello.

4. Litlhapi tsa leoatle

Haholo-holo cod - Atlantic, White Sea, Baltic. Hape le sea bass, horse mackerel, saithe, salmon, tuna, pollock le litlhapi tse ling tse nang le mafura a itekanetseng.

5. Chia

Ho phaella ho tryptophan, peo ea semela sena e na le sete e feletseng ea livithamine le liminerale, li-antioxidants le omega-3 polyunsaturated fatty acids - li liehisa botsofali le ho eketsa nako ea bophelo.

6. Nama e khubelu le likhoho

Nama ea kolobe, nama ea khomo, konyana, mmutla, turkey, khantsi, khoho - ke hore, lihlahisoa tsohle tsa nama tse nang le liprotheine tse ngata.

7. Peo ea soneblomo

100 g ea peo e tala e lekane ho koahela tlhoko e tloaelehileng ea letsatsi le letsatsi ea tryptophan le vithamine E, hammoho le ho tlatsa phepelo ea livithamini tsa B.

8. Limela tsa linaoa

Lentile, linaoa, lierekisi, lierekisi, linaoa ke lijalo tse nang le protheine e ngata tse tšoanang le nama. Li boetse li na le potasiamo le magnesium tse ngata, tse laolang ts'ebetso ea methapo ea kutlo le ea pelo le ho phomola ha mesifa.

9. Linate

Lialmonde, li-cashews, linate tsa phaene, li-pistachios, makotomane hase feela sejo se khotsofatsang le se phetseng hantle. Ba theola maemo a hormone ea khatello ea kelello cortisol.

10. Chokolete e lefifi

Haeba u tepeletse maikutlo kapa u khathetse feela, ja lisekoere tse 'maloa tsa chokolete e lefifi. Ntle le moo, linaoa tsa cocoa le tsona li re fa tryptophan. Li boetse li na le theobromine le caffeine - lino tse matla tsa tlhaho tse u fang matla a letsatsi lohle.